Longevity is not just about extending life but also about maintaining health, energy, and independence over the years. Despite numerous aspects of modern life that may be beyond our control, experts believe there are several habits that can help people live longer and better.
Geriatricians often share their strategies for health maintenance, ranging from regular exercise and calorie reduction to an active social life. But which habits truly work? We gathered advice from renowned longevity experts who share their personal experiences and scientific insights.
“I exercise daily”
Regular physical activity is a key element in the quest for longevity, according to experts. Monica Driscoll, a professor of molecular biology at Rutgers University, emphasizes the importance of daily movement: “I exercise daily,” she states. Her routine includes 45-minute runs, strength training, and swimming. “It helps maintain metabolism, improves sleep, and extends healthy living,” she adds.
Research shows that even 15 minutes of physical activity each day can reduce the risk of death. It's important to start small and gradually increase the intensity.
“I maintain social connections”
Loneliness can negatively impact longevity, while strong social ties can increase your chances of living a long life by 50%. Geriatrician and director of cognitive health at the Pacific Institute of Neurology, Scott Kaiser, considers communication a vital aspect of his health: “I pay attention to my social connections,” he notes. “If I feel lonely, I try to reach out to friends, as if quenching my thirst with water.” He also recommends making new acquaintances and being open to conversation.
“I diversify my exercises”
Linda Ercoli, acting director of the Longevity Center at the University of California, Los Angeles, believes that variety in physical activities is essential for optimal health: “For a long time, I only ran, and that led to muscle imbalances,” she admits. “Variety in exercise helps maintain all muscle groups and prevents injuries.”
Medical recommendations confirm the importance of combining aerobic and strength training for improving overall health and reducing the risk of falls in older adults.
“I follow a fasting-mimicking diet”
Walter Longo, a professor of gerontology at the University of Southern California, developed a fasting-mimicking diet. The scientist practices it himself: “I adhere to a 12-hour eating window—from 9 AM to 9 PM. I also go through two to three cycles of fasting-mimicking diet each year,” Longo explains.
The fasting-mimicking diet is a low-calorie, low-protein, and low-carbohydrate eating plan high in unsaturated fats. It is designed for 4-7 days. However, before starting such a diet, Longo recommends consulting a doctor, as it may not be suitable for everyone.
“I adopt a holistic approach”: stress management
Ercoli also emphasizes the importance of a holistic approach to health: “A healthy lifestyle, regular exercise, and stress reduction are key elements of longevity,” she states.
To reduce stress, she advises taking time for relaxation, meditation, and activities that promote relaxation, such as gardening or reading.
Research shows that chronic stress can shorten lifespan, while effective management helps improve both physical and mental health.